PUSH-UP Set 1 – 6 Push-ups Set 2 – 8 Push-ups Set 3 – 10 Push-ups Set 4 – 2 Push-ups
SCAP WORK 50 Pull-aparts 20 Scarecrow (5#/2.5#) 20 Scap Pushup 20 Wrists Twist (5#/2.5#)
CONDITIONING 12 min AMRAP 3 Squat Clean (165/115) 7 Chest to Bar Pull-up 21 Double Under – NO SINGLES (If you do NOT have doubles 10 attempts count)
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8